I had all intentions of coming up with some new ideas this week for my upcoming Q at Dawn Patrol as I wanted to be different than this past Saturday’s Q at Catalyst. I came home from a dinner meeting last night ready to plan when my daughter asked me at the last minute to help her with homework. At midnight and no plan, I decided I’d just go “Repeato”. As the PAX rolled in, it appeared I only had 2 out of 20 who would actually repeat. No worries. In the end, I ended up calling some audibles to change it up. With no FNGs, YHC delivered the disclaimer and we were off.
Warm up jog around parking lot
Warm Up / COP
SSH x 20 / Good Mornings x 15 / Windmill x 15 / Fazio Arm Circles x 15 / Merkins x 15 / Mountain Climbers x 15
The Thang
Passed Out Hammers – Everyone got a tire off the trailer
Jog to baseball field with toys
First Set
360 Right x 20 (hold hammer out front with weight on top – pendulum swing hammer around back)
4&8 Lunges Right x 20 (hammer left shoulder)
360 Left x 20
4&8 Lunges Left x 20 (hammer right shoulder)
Run Around Field with hammer – Canoe paddle with hammer
Second Set
Barbarian Squat x 20
Grave diggers Right x 20
Joust Right x 20
Partner Derkins off tire x 15
Partner Tire Dips x 15
Partner Derkins off tire x 15
Partner Tire Dips x 15
Barbarian Squat x 20
Grave diggers Left x 20
Joust Left x 20
Run Around Field with hammer – Canoe paddle with hammer – hold hammer straight out front half of back field
Third Set
Shoulder Hammer Toss x 15
Tire Slams Right x 10 OYO
Tire Slams Left x 10 OYO
Tire Curls with hammer x 20
Tire Press x 20
Tire Burpee Press x 10 OYO
Run Around Field – No hammer
Fourth Set
Tire Slams Right x 10 OYO
Tire Slams Left x 10 OYO
Tire Burpee 360 x 10 OYO
Walk back up to parking lot and put tires in trailer – keep hammer for Mary
Mary
American Hammer with hammer x 25
Dying Cockroach Hammer on Right x 25
Dying Cockroach Hammer on Left x 25
American Hammer with hammer x 10
Done
Announcements
Labor Day Convergence – Zero Hour, Gideon, Agoge, Catalyst – all at 7am
9/11 Stair Climb – Crabtree Valley Mall – 5:15am meet time – no other Triangle workouts
Prayer Requests
Pray for Ashby Baker, a 14 year old friend of YHC’s son, who is battling bacterial meningitis.
Baby Farley took us out with a great prayer.
Naked Moleskin
8 showed up for the Pre-Ruck. Nice work men! Noted in PAX list. Orwell, Wilson, Overdraft, and Cherry Berry attended Pre-ruck then disappeared. I must have scared them off.
Missing one. Please add in comments.
Always a pleasure to lead and serve. Screech
